our perspective - demandware.edgesuite.netdemandware.edgesuite.net/aaev_prd/on/demandware... · shoes are created in widths to accommodate a broader foot. Brooks also incorporates

our perspectiveBrooks wants to share with you how we feel barefoot running relates to the Perfect Ride for Every Stride.

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RUNNING: THE CONNECTION BETWEEN FOOT AND GROUND For decades runners have explored the merit of running barefoot and whether it might be a more enjoyable, efficient, and/or safe way to engage in the run. A recent spotlight on the matter gives those with expertise in running an opportunity to educate and inspire a growing popu-lation of runners worldwide.

BROOKS’ PERSPECTIVE

Whether to run barefoot is a highly contested topic—possibly the most heavily debated topic in our sport—and we’re enjoying the dialogue because at a base level, people are talking about a major positive force in the world: RUNNING.

That said, we strongly believe the vast majority of the running population should

log most of its mileage in a performance running shoe, not barefoot.

Bear in mind, we recognize a very small percentage of runners may find running barefoot valu-able as part of a controlled training regimen. But for the rest of us, supportive, cushioned footwear is not only beneficial, it also plays an essential role in delivering a comfort-able, injury-free running experience.

WHAT FOLLOWS

As a leading running company, we feel it is our obligation to offer an in-depth examination of shod vs. unshod running to address existing curiosities and confusion about these options. Following is a robust discussion from our Brooks footwear team on this topic, accompanied by qualitative analysis from respected experts in the field.


DIFFERENT FOLKS, DIFFERENT STROKES

Joint center. Calcaneus bone. Navicular drop. These are all phrases used often in normal hallway chatter at Brooks. We know feet. We know biomechanics. We know runners…and we know their needs better than anyone out there.

We also know people are actively exploring whether barefoot running might be beneficial for them. Our main goal and responsibility is to keep people running and injury-free, so we want to educate runners so they can make an informed decision on this topic.

I think it’s great that people are talking

about running shoes and the biome-

chanics of our sport. Our emphasis at

Brooks has been finding the Perfect Ride

for Every Stride. That means looking at

runners’ individual foot shape, gait,

and pace, and building a solution that

works in harmony with their biome-

chanics to get them as close to natural

running form as possible without risking

injury. The best shoe is the one that

works best for you.

- Pete Humphrey, Vice President of Footwear Research and Development at Brooks

Runners are about as unique as their own thumbprints. Some are slight in build with a gazelle-like stride and efficiency. Others are of much larger stature with collapsed arches and a heavy foot strike. Some run 100+ miles a week on trails, while others run around the block with their dog. While all are runners, their biomechanical needs—and hence product needs—are all unique. Before deciding whether barefoot running is best, it’s impor-tant to first examine how you run, finding the

right shoe (if needed) that addresses your unique biomechanical needs, and setting a training program that best suits you to keep you injury-free mile after mile. The Perfect Ride for Every Stride, as we say at Brooks.

Whether the discussion is about barefoot running or optimal foot strike, the true essence of this ongoing running dialogue centers on four big questions:

• How do I run?• What’s the right shoe for me?• How should I train?• How do I remain injury-free?

Let’s examine these questions now.

Q: How do I run?Some say to run, just put one foot in front of the other at a speed faster than walking. While this is technically true, how you run can greatly affect your comfort and perfor-mance. Many who choose to run barefoot do so because they believe it is the best way to achieve natural running form, and to lever-age the intended, birth-given anatomical functions of the human foot. At Brooks, we are also strong believers in the principles of natural motion, which we call “optimal” running. We define optimal running as running that decreases forces across joints, moments, and work done by the muscles—this makes us more efficient and allows us to experience a decreased internal stress load. By moving acting forces closer to the joint center, we can decrease the lever arm and resulting moments.

Running the way our bodies intended will provide the greatest efficiency and may ulti-mately decrease the incidence and severity of several key running injuries. Unfortunately, due to foot deformities, uneven or sharp running surfaces, previous injuries, or a myriad other reasons, the vast majority of runners cannot achieve optimal running form without the help of performance footwear.


We use the human body and foot as

our baseline to engineer Brooks

footwear. We work diligently in the lab

conducting research on runners to

best understand their biomechanics.

We make our shoes mimic the natural

motion of running, while still protecting

feet from outside elements, cold,

rocks, dirt, and pavement.

- Eric Rohr, Biomechanical Engineer at Brooks

The search for the Holy Grail of optimal running is nothing new to Brooks. In 1995, we launched our first Podular™ shoes with a simple concept in mind: create a midsole and outsole system that would allow each shoe to work in harmony with the natural motion of the foot while providing the comfort, support, and protection from the road the foot needs. From there Brooks implement-ed the Podular™ system across our product line, and we’ve been working on how to further improve the shoe-to-foot interface ever since. Through extensive research we’ve also discovered that through natural motion engineering and design, we are better able to achieve the goal of moving forces closer to joint center in the running gait, or natural/ optimal motion form. We continue to engineer this knowledge into our Brooks footwear line by taking into account how these principles are applied to each foot type and across our range of products. Our goal is for our shoes to work in concert with the healthy natural motion of the foot.

So what should be considered when assessing how you run? Following are just a few of the factors Brooks examines when assessing a runner’s gait:

• Are you a midfoot striker, forefoot striker, or heel striker?

• What forces and motions do your knees, ankles, hips, and other joints experience?

• Are you new to running or have you been running for years?

• What injuries, if any, have you had?

• What distances are you planning to run?

• How often do you run?

• What is your stride length?

• What is your running cadence, or strides per minute?

• On what surfaces do you typically run?

This information varies greatly from one runner to the next and, as you might imagine, affects the way each person runs and the forces he or she places on the foot and body.

Q: What’s the right shoe for me?Brooks’ believes that the best shoe for each runner is one that works with the individ-ual and his or her unique biomechanics. The human body is smart, adaptable, and exclusive to every individual. The foot alone has 26 bones, 33 joints, and hundreds of muscles, ligaments, and tendons that must all work in harmony to allow us to stand, to walk, to jump, to run. Our feet function as a propulsion mechanism, provide natural shock absorption during movement, and are the first sensor our bodies react to when they hit the ground. At Brooks, we believe our running shoes should harmonize with these natural functions of the foot.

In order to design and build shoes that ac-complish this, we use the human body and foot as our baseline to engineer our foot-wear. Over the years Brooks has recognized there are different body types, foot types, and even more variations in how the runner runs. Some runners have high-arched rigid feet, while others have a low arch with a high range of mobility. Some runners are midfoot or forefoot strikers, while others strike at the heel. Within these segments, some people overpronators, while others have a neutral gait. We embrace these dif-ferences in each runner and strive to build


the best product for each and every runner. To give you a simplified glimpse into how we develop our product line, following are basic biomechanical filters we use when creating Brooks’ footwear architecture:

Foot Type: We first start by assessing key anatomical aspects of the runner and his/her feet, including range of motion and navicular drop. Three main classifications of foot type come out of this assessment: A hypomobile foot type is one that is rigid with limited natural pronation. A neutral foot type has moderate range of mobility and a natural ability to move and absorb, with zero to slight overpronation. A hyper-mobile foot type is a more flexible foot that tends to overpronate.

Fit: Another factor that must be considered is the width of a person’s foot. Many Brooks shoes are created in widths to accommodate a broader foot. Brooks also incorporates flexible materials and designs—such as met head windows, pliable yet supportive meshes and overlays, contoured sockliners, etc.—intended to wrap the foot so that the shoe feels like an extension of the body. The last of a shoe also factors into the fit equation. Proper fit is essential to reducing the incidence of hot spots, blisters, overall discomfort, and injury.

How you run: Once we’ve established a basic foot type and fit, we then look at how each runner runs. This includes gait strike, running frequency, speed, experience, cadence, and so much more. As addressed earlier in the section “How do I run?” every runner runs differently. One style isn’t necessarily good or bad, but each is a unique situation requiring a unique approach in terms of gear solutions.

Once we finish this three-pronged assess-ment, it is then time to build a shoe that meets your unique biomechanics and natural running motion. Through years of inter-nal and external research, Brooks has developed an optimal pressure and mo-tion path based on natural running mo-tion research for each foot type that we believe allows the runner to run more efficiently, reduce the risk of injury, and allow for a more enjoyable run.

On the next page is a chart displaying the process Brooks’ footwear design and develop-ment teams take when developing shoes for various foot types. The real process is not this simple—there are many other factors to consider. But for illustrative purposes, these graphics demonstrate how we would design and build the right shoe for you, getting you as close as possible to your optimal running form.

As variables to foot type, fit, and how you run change, the right shoe for you may also change. For example, you might choose a shoe with more support for longer training runs—during which your joints, muscles, and ligaments will fatigue—while you conduct shorter workouts or race in a more mini-malist shoe. Whatever the case, we strongly recommend each runner consult an expert—specialty running store clerk, coach, trainer, podiatrist—who can watch you run and help you determine the best shoe(s) for you.

(see chart on the next page)


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Q: How should I train?It’s important to understand the significance proper training plays not only in performance, but also in injury prevention and recovery. In fact, research suggests that running injuries could be cut by roughly 25% (“Sport for All: Sport Injuries and Their Prevention,” Council of Europe, Netherlands Institute of Sports Health Care, Oosterbeek, 1989) if runners made adjustments in their training schedules and routinely strengthened their muscles and joints.

One of the key mistakes runners make is that of overuse. Runners tend to pride themselves on how many consecutive days they’ve run and how many miles they logged. While pushing the limits may work very well for some, it can lead to injuries for others. For example, the new runner does not have the intrinsic strength of the more experienced runner. Quickly adding miles and consecutive running days without adequate recovery time can be a recipe for disaster for these runners. Even more experienced runners need to be careful adding miles to their regime without adequate rest. In fact, studies also show that the highest running injury rates occur in individuals who notch more than 40 miles per week. Increased mileage means more repetitive stress on the areas in your body that are most prone to injury. And since we know 56% of runners choose to run on un-forgiving roads, this is a risk runners should take seriously.

To maximize your run, we recommend you meet with a coach, join a training group at your local running specialty store, or research an online program that will help you build a training program that is right for you and your running goals. Increase your mileage slowly and give yourself time for proper recovery.

Q: How do I remain injury-free?At Brooks, injury prevention is of paramount importance when we design footwear. We’re committed to continual work with the top researchers in the field to keep runners healthy. Every day we learn through science, engineering, proper training, education, and runner feedback, and we apply such findings toward design and development.

We at Brooks believe that the shoe

plays an important part in helping the

runner experience the perfect run.

Our ultimate goal and—greatest satis-

faction are achieved when runners tell

us how much they love our shoes.

We work very hard to engineer the best

possible running footwear for each

individual. Every runner is different

though, so it’s a tough job! The human

body—more specifically, the foot—and

the natural motion of running serve as

our guiding principles for footwear

creation. Our promise to the runner is

that we’ll tirelessly work on perfecting

our shoes to deliver amazing running

experiences that keep people running

injury-free.

- Andre Kriwet, Director of Footwear Merchandising at Brooks


As you can see from the data below, knee injuries are the No. 1 affliction for runners. According to J E Taunton’s study, “A retrospective case-control analysis of 2002 running injuries,” knee injuries have hovered around the 42% mark over the last 25 years, but the percentage of those runners with Patella Femoral Pain Syndrome (PFPS) has decreased. The table below details these findings.

While the reasons, percentages, and means for prevention remain debatable, the fact that runners are still getting injured is not. It’s important, however, when comparing running injury rates over time, to consider how the running population has changed. Running USA’s 2008 State of the Sport report states that the total number of finishers of U.S. road races rose from approximately 3.8 million to 8.9 million from 1987 to 2007, an increase of 134%. With the increase of road race finishers also comes a rise in marathon finish times. For example, median marathon finish times for men are shown to have increased from 3:32 in 1980 to 4:16 in 2008. What do these stats tell us? Over the years, we’ve seen many novice runners join the sport, pushing up marathon times and injury rates. Many of these new runners do not understand how to properly train, may be wearing shoes that aren’t right for their foot and/or gait, and/or have underlying health conditions that make them more injury prone.

Year Percent of Runners with Knee Injuries

Percent of Runners with Knee Injuries Who Had PFPS

1980 42% 60%

1984 44% 50%

2002 42.1% 46%

Frequency of Running Injuries Top 5 Injuries That Occur in Runners

Knee 42.1% Patella Femoral Pain Syndrome IT Band Injuries

16.5%8.4%

Foot/Ankle 16.9% Plantar Fasciitis 7.9%

Lower Leg 12.8% Shin SplintsTibial Stress Fractures

4.9%3.3%

Hip/Pelvis 10.9%

Achillies/Calf 6.4%

Upper Leg 5.2%

Low Back 3.4%

Currently, there is no conclusive evidence demonstrating barefoot/minimalist running reduces injury or that running in running shoes causes injury in every runner. We can only say that runners con-tinue to get injured, and that we have been and will continue to conduct prospective and retrospective research in this area that will enable us to build the best products to keep people running healthy.

David M. Brody, in his work “Running Injuries: Prevention and Management (Clinical Symposia)” published in 1987, states, “Up to 70% of [runners] will at some time sustain a running-related injury.” He goes on to say,

“The injuries are usually the result of faulty training techniques, biomechanical abnor-malities, congenital or acquired conditions, or a combination of these factors.” We believe a combination of the right shoe for you, a solid training program, proper strength training, and a focus on improving running form can reduce the risk and frequency of these injuries.

Before we go further into injury prevention— how our shoes help reduce the risk and what else can be done to prevent injuries—let’s first look at the top running related injuries and the frequency with which they occur.


As stated above, we believe footwear is a major factor in preventing injuries. In the last few years, we have dramatically increased our investment in our own internal biome-chanics lab, as well as in external university- level research with partners. Creating footwear that allows runners to run in harmony with their unique biomechanics and natural running motion will help them run more efficiently, and decrease the risk of injury by moving forces closer to joint center and reducing resulting moments. This may diminish the incidence and severity of several key running injuries, specifically PFPS in the knee. Through our internal lab and research partners, we have and will continue to conduct studies that will enable us to target specific injuries and engineer footwear that will reduce the factors that cause these injuries. To date, we’ve created footwear that has reduced internal knee rotation by 11.73%, internal ankle rotation by 7.21%, and ankle dorsi-flexion by 4.65%. The majority of running injuries are actually recurrences of previous problems because our body structure becomes weakened by past injuries. What does this mean? For the most part, it means that we’re not learning from our mistakes. We’re not doing a good job of strengthening, stretching, and devel-oping our problem areas, and altering our training to keep us running healthy. We often take pain reducers, rest, and ice as quick fixes to get us up and running as quickly as possible. These are simply short- term solutions. Instead, we need to strengthen and lengthen muscles and tendons to sta-bilize our joints so they will hold up under the stresses and fatigue of future training. Of course, there are also major injuries that need ongoing care from a doctor in order to find a long-term cure. If we listen to the warnings our bodies give us, and work on strengthening and developing these weak areas, the chances of these injuries occurring and reoccurring will be greatly reduced.

SO ARE YOU STILL WONDERING WHETHER YOU SHOULD RUN BAREFOOT?

For the large majority of us, we would not recommend it. For many, barefoot running introduces more new injury risk factors than the number it eliminates. But as you may have guessed already, we do believe that unshod running has a place and purpose for some runners. Some of the positives behind unshod and shod running are not necessarily apparent. Barefoot running allows runners to get in touch with their body by providing greater proprioception. Furthermore, it can help develop a more efficient gait if the runner is coached and trained properly. In addition to obvious protection from hard surfaces and sharp foreign objects, shod running enhances the natural shock absorption capacity of the body, and can improve foot and gait problems (unhealthy motion) that many runners have.

As stated previously, strength training plays a major role in injury prevention and treat-ment. Barefoot running, if implemented properly, can be used as an effective supple-mental tool in a training program to in-crease the strength in your feet. It allows the foot to move naturally and can help strengthen the weaker muscles, tendons, and joints along the kinetic chain needed for running. We do caution that if you de-cide barefoot running is right for you, be sure to build up your mileage slowly when implementing it into your training program. Also take into consideration the surfaces on which you’re running and listen to your body. Too much too soon will result in injury, especially for those who haven’t yet developed adequate strength in their running muscles.


We recognize there’s still much to learn in this area, and we will continue to conduct clinical tests, as well as retrospective and prospective studies, on unshod and shod running with our research partners to fur-ther our knowledge.

IN SUMMARY

At Brooks we view the run as the best part of the day. We are obsessed with it. Our main goal and responsibility is to keep people running and injury-free. We believe the perfect shoe for each runner depends on gait, fitness level, training program, inju-ries, and much more. We also believe in a combination of the best of both worlds. Within a comprehensive training program, there is a place for both a high-mileage performance running shoe and more mini-malist footwear (a more practical way to retain the feeling of running barefoot, while protecting the foot). In rare, controlled cases, there may even be a place for no footwear at all. The perfect solution for each runner depends on his or her unique needs. The right training combined with the right footwear is critical to allowing each individual to run farther, faster, lon-ger, healthier, and happier.


the expertsNow that we’ve shared the Brooks point of view, we would love to offer you thoughts we’ve collected from a panel of running industry experts we respect.


Scott Jurek: Seven-time champion of

the Western States 100 Mile Endurance

Run and two-time champion of the

Badwater Ultramarathon, Running Coach,

and Physical Therapist

Barefoot and minimal footwear running is neither new nor trendy. Like many top runners since the beginning of competitive running, I have incorporated barefoot running into my training as a way to do drills for efficiency, strengthening, and body awareness. Running in performance running shoes and running barefoot each has its place in both a novice and elite runner’s running program. Sound rationale is needed when including barefoot running into a running program. Both pros and cons to running barefoot exist.

PROS:

• Encourages efficient running form by promoting body awareness and tactile sensation.

• Increases running economy by having less weight on foot.

• Strengthens the foot-ankle complex and the rest of the kinetic chain (knee, hip, core and even upper body).

• Cross-trains running muscles (running on grass, sand) by breaking up the repetitive environment of running on hard surfaces.

• Prevents injuries due to all of the above.

CONS:

• Requires a big transition due to a dominant shoe-wearing culture.

• Requires proper implementation into training to avoid injury (i.e. too much, too soon mistake).

• Decreased efficiency and speed on trails and pavement, because the skin and pro-tective structures of the foot are exposed to a greater load and sharp objects.

Personally, I have used barefoot running before and/or after a speed workout by warming up and cooling down in 10- to 15-minute sessions on grass or artificial turf for technique training. I have also used it to prevent injury or rehab a foot-ankle injury, such as plantar fasciitis, by running on grass or sand for one to four miles. As a running coach, I have recommended running barefoot for the same reasons I have used it in my own training program. The key is proper progression and integration (i.e. avoiding too much, too soon) to allow the athlete’s body to adapt appropriately.

Overall, I feel that all runners can benefit from barefoot or minimal footwear training if implemented properly. Like any tool or training technique, it can encourage positive change and benefit the runner whether it is for performance or injury prevention. This in turn can enhance the running experience. Barefoot running does not have to be an all-or-nothing approach. Performance footwear has allowed the human body to reach new levels of performance on the track, road, and trail. Barefoot running can be used in training for all runners and can assist shoe manufacturers in developing footwear that complements the human body to continue exceeding all runners’ performance goals!


Dr. Joe Hamill:

Independent Researcher at the

University of Massachusetts

I don’t see any real health benefit to barefoot running, except that people are running. People don’t walk without shoes; why would they run without shoes. Many will look at the load rate of running shod vs. unshod, and it will show higher load rate in shod running. The fact is that this load rate is different because runners in shoes tend to heel strike and barefoot runners tend to midfoot strike. If you took a midfoot striker in shoes, he or she would have the same lower load rate of a barefoot runner. Load rates depend on gait not footwear. Runners do need to be aware of changing their gait to a midfoot strike because midfoot strikers are at a higher risk for Achilles Tendonitis.

If on a soft surface like grass or sand, it can be beneficial to run barefoot. Whether you are running barefoot or in shoes, you should also use your natural footfall pattern. Check the bottom of your shoes to see wear. If you see wear in the heel, you are a natural heel striker. It is not true that everyone was a forefoot/midfoot striker before wearing shoes. If you are a natural heel striker who wants to run barefoot, run on sand.

I don’t think it benefits any type of runner to run barefoot on hard surfaces. There are so many negatives, like glass, rocks, uneven surfaces, and weather conditions. Another issue that no one talks about with barefoot running is the hygiene factor. This is important. Barefoot runners, who have cracks, blisters, or scrapes on their feet, will have a higher risk of infection. Calluses are your body’s way of providing protection from this, but they take time to build. Until then, the risk for barefoot runners is very high.


Curt Munson:

Owner of Playmakers, Okemos, MI

Shoes are a practical reality for most run-ners. Almost all consider shoes a necessity. We believe that learning to run the right way is just as, if not more important than the shoes themselves, and that the idea of running barefoot has inspired people to look at running much differently. It has created a heightened awareness of how we run naturally, which is often different than how we run in shoes. Moving into a more natural stride is the main benefit of running barefoot. Other benefits include increased strength in the lower extremities, less breaking and over-striding, and greater proprioception.

There are risks involved in adopting this style of running, especially doing too much barefoot running too soon. Lower extrem-ity injuries may result due to the sudden increase of stress to improperly conditioned muscles and tendons. Stress fractures, tendonitis, bruising, and lacerations are all possibilities if a barefoot runner is not care-ful in their approach.

Many of us have found it beneficial to oc-casionally run barefoot or in a Vibram Five Fingers as a supplemental tool to gradu-ally improve lower extremity strength, and to improve running efficiency. Barefoot running promotes a higher cadence, better posture, and a midfoot strike that renders heel striking obsolete. All types of runners

can benefit; however, all should proceed with caution. We were built to run barefoot, but the number of years away from barefoot running, and a person’s current strength and flexibility may determine how quickly they adapt to safely running barefoot.

We don’t see a large percent of runners do-ing their training barefoot. People enjoy the comfort of shoes and will for the foreseeable future, but shoes should come with an in-struction manual. To this end, at Playmak-ers, we have been teaching a gravity-based barefoot style running class for three years. The feedback we have received has been phenomenal. Runners of all abilities have been very receptive to this concept. A large majority report improved efficiency, less injuries, and that their running has become more enjoyable. As a runner’s technique changes, most would prefer to run in shoes that are still stable, but lighter and have a lower profile. We also believe there will be an even greater amount of attention paid to running form or technique.


Silvia Ruegger: Canadian women’s

marathon record holder and eighth-

place finisher in the 1984 Women’s

Olympic Marathon

My biggest concern with unshod running is people think that what works for a few should work for everyone. Those who propose barefoot running, or would like to become barefoot runners in a short amount of time, want to become as efficient as the runners who have run barefoot most of their lives by the nature of where they have grown up.

“They want the glory without knowing the story.” In other words, they don’t know what life circumstances, training, etc. has resulted in those who run barefoot being able to run barefoot. I lived and trained in Florida for a number of years, and there were runners from African and other countries training there at the same time. These runners have a very biomechanically efficient, neutral gait cycle…no pronation, no supination. They have walked and run barefoot their entire lives, so they have strengthened all the in-trinsic muscles and ligaments in their feet, legs, etc. This enables them to run very efficiently with minimal (or no) footwear. The other reality is that many people in North America, in particular, and I am sure in parts of Europe, do not have the lithe physique of those who come from countries where running barefoot is common. Many of us are carrying a few or more extra pounds, which can cause greater impact and greater stressors when we run.

In North America, we have worn shoes most of our lives. We have not strengthened, nor have we developed those intrinsic muscles and ligaments, and our feet/legs have not had to work very efficiently. We hear that less is better (less shoe, less correction, etc.), and that we should run barefoot. This sounds good, but we are not physically prepared to do this. Sports medicine doctors will tell you

that foot structure takes place up until the age of eight, so later in life we can only strengthen muscles and ligaments through foot strengthening exercises. This can prevent or speed up the healing of certain injuries, or allow some individuals to change the level of support they need in a shoe, but to do this requires time and discipline to make a gradual transition to less support. Not many people are able or willing to take the necessary time. I hear story after story of individuals who are injured because they made the drastic decision to transition into a shoe that was lighter and offered minimal support.

One of the other things that we experience as we get older is issues with metatarsalgia— pain under our metatarsals. With structural changes in our arches, there is added pres-sure that gets placed on the metatarsal heads. Without the benefit of structure under the arch and help to alleviate the pressure un-derneath the metatarsal heads, many of us find it impossible to run. Similarly, as we get older, some experience a receding of the fat pads underneath the metatarsal heads. Now even the natural cushioning that was in the foot is no longer there. We are appre-ciative of shoes that help cushion the forefoot and help us transition. There are many changes that we can address with footwear that allow us to continue to run through the changing seasons of our lives.

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The other challenge most of us have, even if we try to minimize what we wear on any occasion, is where we run. We are surrounded by unforgiving surfaces like concrete and asphalt; most of us run on those surfaces because we have to by nature of where we live and the different seasons. Very few of the surfaces we run on actually help dampen any of the impact/force. The shoe does that for us.

The other interesting side of this is that we are seeing a greater number of injuries among young athletes, and I am convinced this is because of the footwear they wear when they are not running. Many of them are wearing skate shoes, sandals, flip flops, slides, and wrap-around footwear that gives no support. If the limited support and structure in footwear worn when they are not running can cause problems, I would be wary of recommending shoes with minimal support/cushioning when they are running. One of my retailers coaches a number of high school cross country, and track teams. He encourages his athletes to run barefoot on the grass infield of the track for a few minutes in training, but then has them put their shoes back on. He gradually increases the number of minutes they run barefoot, because this helps them get used to using less support on race day when they will wear spikes.

I began running before footwear companies were really incorporating support technologies into shoes. I overpronate quite significantly on one side, was injured for two-and-a-half years, and unable to run at all, because shoes at the time were not posted. As sports medicine footwear technologies progressed, I had an orthotic made to help my overpro-nation, and I chose shoes that addressed overpronation with posting and other support technologies. If I try to run in a shoe with less support, I begin to feel my old injuries again. I am very grateful for the advancements in technology that footwear companies have made. They have allowed me to run injury-free. I am not interested in going back to where we were years ago. Then we had no choice but to wear shoes that could not offer the support and cushioning that we needed, because the technology had not yet been developed.


Dr. Larry Maurer: Podiatrist

Barefoot running is an attractive concept because it conveys an appropriate level of respect for the amazing structure of the human foot. Our feet support, propel, and absorb shock better than any manmade device on the planet. We don’t completely understand how the normal foot works or how we change it when we add shoes. We do know that our mechanics change as we add more weight to the foot. We also know that there are people who run barefoot very effectively.

Unfortunately, there are several realities that make barefoot running impractical for the vast majority of people. There is evidence that the critical period for development of the arch musculature is from zero to six years of age. During that period, children who walked barefoot had a decreased incidence of flatfoot. If you did not walk barefoot until you were six, you are four times more likely to have a flatfoot. Another commonly over-looked detail is that we were meant to walk on natural surfaces. When walking in the dirt, sand, and grass, the arch is in greater contact with the surface than when walking on manmade flat surfaces. This increased arch contact is thought to provide more sensory input through the bottom of the foot. This allows the body to make better decisions while walking and running. Finally, not everyone has the genetics to run. Deviation from the perfect biomechanics may prevent a large percentage of the population from running. Prominences on the bottom of the foot, ac-cessory bones, and mechanical weaknesses that would otherwise eliminate the possibility for running can often be accommodated in shoes.

I do think that for the runner with good mechanics, running barefoot on natural sur-faces like grass, dirt, and sand is a healthy way to go. I routinely recommend running for a short distance barefoot for all my patients, so that they can pay attention to their unal-tered mechanics. If you run with a midfoot strike when barefoot, then mimic that stride with your shoes on. Avoid letting your shoes determine your stride.

At a minimum, examine your feet for calluses, which can indicate areas of overload. If you feel your mechanics are good and you don’t experience foot, ankle, knee, hip, or back pain when you run, barefoot running may be for you. If there is any question, a biomechanical exam is a good way to learn about potential problems before they become acute injuries or lead to unnecessary joint wear.


Kris Hartner: Owner of Naperville

Running Company, Naperville, IL

My experience with barefoot running began in high school where we would use barefoot running in drills on grass or on sandy shores. It was a fun alternative in training, and these drills helped strengthen the intrinsic muscles of the foot and helped with running form. Since then I have used barefoot running on and off in my training. To me, it helps break up the monotony of workouts. I also believe it helps promote a midfoot landing.

For our customers, we focus on barefoot run-ning as a supplement to their regular training. A majority of runners should still plan to do most of their training in a traditional running shoe, but they may evolve to a less structured model over time depending on how they respond to their barefoot drills/training. The Tarahumara Indians that are referenced in Born to Run have essentially run barefoot their entire lives, are small in stature, and run on more compliant surfaces. All of these factors make them quite different than most runners we see in our store, and makes a huge difference in technique and injury prevention.

I don’t suggest runners switch completely to barefoot. One of the risks of barefoot/mini-malistic running is doing too much, too soon. If a runner is not used to this style of running, he/she will often experience calf or Achilles soreness and possibly injury. This can be prevented by being cautious when implementing it into your training program.

A lot of talk has centered around the “FACT” that injury rates in running may be higher than they were 20 or 30 years ago and this may be due to the use of modern running shoes. I couldn’t disagree more. To make a valid assumption on injury rates, you need to compare similar groups of runners and this is not being done when you simply look at overall injury rates among runners. Today’s runner is quite different than the runners of the ‘70s and ‘80s. The average marathoner in the ‘70s finished somewhere in the low three-hour range. Today the average marathon time is closer to 4:30. Most people would agree that body type, mechanics, and efficiency of a three-hour marathoner is quite different than a 4:30 marathoner. You need to compare apples to apples to make a valid assumption, and that cannot be done when comparing today’s average runners to those of decades ago. Go ahead and compare 4:30 marathoners of the ‘70s to 4:30 marathoners of today, and then we can start taking a closer look at the root causes of injury rates. In my opinion, the injury rates among our customers would be significantly higher if we didn’t have the evolved, high quality shoes that are available today.


Jay Dicharry, MPT, CSCS:

Director of the Center for Endurance

Sports at the University of Virginia

Running in shoes is very different from running barefoot. High forces on the heel at contact don’t feel good. When barefoot, the runner figures out in a matter of strides that it is better to land with the foot somewhat flatter and closer to the body. While the intent of this gait modification was simply to lessen forces at the heel, it also completely changes the foot strike pattern, cadence, and the stiffness of the body. Other changes also occur in shod vs. unshod running, as you can see by the following study results from “The Effect of Running Shoes on Lower Extremity Joint Torques”:

1. Knee Flexion Torque: 36% increase in the knee flexion torque with running shoes potentially increases the work of the quadriceps, increases strain through the patella tendon, and increases pressure across the patellofemoral joint.

2. Knee Varus Torque: 38% increase in the knee varus torque with shoes implies relatively greater compressive loading on the medial tibiofemoral compartment, an anatomical site prone to degenerative joint changes, as compared to the lat-eral compartment.

3. Hip Internal Rotation Torque: 54% in-crease in the hip internal rotation torque may have particularly high clinical relevance given prior findings that indicate that competitive running may elevate the risk of osteoarthritis of the hip joint.

Although research can measure the above changes in the body, one thing that we are not able to look at is the amount of the com-pliance that occurs in the joint level while running shod vs. unshod. Technology does not yet exist to place a sensor inside the joint to measure actual compressive force that the joint experiences. Therefore, the effect of shoe construction on loads at the joint sur-face is not able to be measured at this time.

The soft materials in modern running shoes allow a contact style that you would not use barefoot. The foot no longer gets the pro-prioceptive cues that it gets unshod. The foot naturally accommodates to surfaces rapidly, but a midsole can impair the foot’s ability to react to the ground. This can mute or alter feedback the body gets while running. These factors allow a runner to adopt a gait that causes the elevated forces observed above.



Despite the data presented above, it is ridiculous to say that everyone should stop wearing shoes. Shoes are necessary for both protection and support in modern America. Running barefoot 100% of the time would require the vast majority of runners to restrict their training routes to avoid litter, debris, and numerous terrain surfaces. Cuts, scrapes, and bruises on the foot can prevent you from training altogether. The running shoe industry is trying to identify parameters in their shoes that encourage a more neutral running form, with less “intervention” from the shoe. New minimalist-design shoes are attempting to find the right balance for natu-ral foot function and foot protection.

With this said, I think a certain amount of barefoot running each week is beneficial. This will train the body to adopt a more efficient running form. As Americans, our feet are weak compared to many other cultures that, from birth onward, spend considerable time without footwear. The volume of barefoot miles you can sustain is more individually based on how your foot structure developed. Some foot structure types will be able to adopt barefoot running rather easily. Other runners will need to strengthen their feet considerably before they are able to sustain a given amount of barefoot mileage without injury. Having a weak foot is not a sign that you’re a poor runner, it’s simply pointing out a weakness. Feet strengthening and barefoot running are a great way to train your weakness and become one step closer to a well rounded athlete.


Kevin Hanson:

Coach of the Hansons-Brooks Original

Distance Project (ODP) and Owner

of Hansons Running Shops, Michigan

There has been great discussion surrounding the idea of BAREFOOT RUNNING. I have some very strong opinions based on 35 years of running experience, 28 years of coaching and 18 years as a retailer. For some people, there can be some advantages to running barefoot in limited intervals, but nearly 100% of all runners will eventually get hurt if they are running all of their mileage barefoot.

KEVIN HANSON THE RUNNERI began running in 1975 as a high school cross-country runner. I immediately apprec- iated the newest shoe technology that was available. I saved all of my cash so that I could drop the $19.95 on the brand new Adidas SL-76. I vividly remember my dad telling me that he would NEVER be willing to pay 20 bucks for silly running shoes. These were single density midsoles that were firm enough to be used as a hammer (literally). We all needed the new technology that only came out every four years (Olympic Years). I am certain that 90% of our team had stress fractures, or at the very minimum, a stress reaction. Luckily for us, those terms were not yet invented. Anything and everything that hurt above the ankle and below the knee was a “shin splint.”

As the shoe technology changed, so did the frequency of our aches and pains. Lower leg issues became less and less. Shoes became softer and provided much needed relief. This, however, led to more and more knee problems. These cleared up once dual density technology became a part of the running shoe industry. Fast forward to today: The better understanding of the foot has allowed the shoe companies to both control foot fall and allow the foot to respond in a natural state. Although that may sound like a contradiction, it isn’t.

The minimalist (barefoot running backers) will tell you that “any control is not allowing the foot to respond naturally.” This is only true if you are in the wrong shoe. For example, an extreme pronator will need some guidance in the form of medial posting, or additional support on the medial side of the shoe. This is to protect the wearer from his or her own weaknesses. To have this individual run barefoot would take us back to 1975 with guar-anteed lower leg pain. WHY? Because your arch is your own human cushioning unit, but we do not all have the same arch. An over-pronator needs the shoe to do what his/her arch is not doing naturally.

KEVIN HANSON THE COACHI work with athletes of all levels, from high school kids who are new to the sport to Olympic level runners. I believe that there are some definite advantages to both running and walking barefoot. However, I would not recommend doing more than six to eight 100-meter strides, twice a week. This will enable the athlete to strengthen the plantar fascia and all of the soft connective tissues. Although some runners may build up to slightly more reps than this, it’s a perfect example of “more is not better.”



Are weights a good supplemental training method? YES. Can biking help benefit your running? YES. Is there an advantage to training on hills? YES. Is there any benefit to running in the pool? YES. But all of these fall into the same category as barefoot running. They should be supplemental, and should NOT be performed 100% of the time in training. There is a time and a place for all of these things, but they should never replace your daily runs, in your properly fit train-ing shoes.

All of our athletes wear racing flats and spikes. However, I would never recommend they wear them for every run. They would end up hurt and not be able to get in the amount of work necessary to be successful in the sport. The foot is not strong enough to deal with this amount of force over long periods of time. We need the support and cushioning that is provided in today’s ever improving training shoes.

KEVIN HANSON THE RETAILERNearly 10 years ago, Nike came to us with a new training aid, the Nike Free. They were quick to point out that it was NOT a running shoe. It was a supplemental piece of equipment designed to protect the foot from debris while doing barefoot strides. I had one major worry. They looked cool, and I feared that the Nike marketing machine would advertise them as a running shoe. We do over 30% of our business in doctor referrals. I knew that if any patient took the Nike Free back to the doctor’s office that I would lose his/

her referrals. Within three years, the Nike Free was sold in more than a dozen colors and peddled to thousands of college kids. Hansons Running Shop never brought them in because we knew that they would not be used for their intended purpose. We are a function store, not a fashion store.

I would be happy to bring in a training device that would protect the foot while doing strides a couple days a week. The problem is that the misinformation that is being gener-ated by the minimalists makes it nearly im-possible to protect our customers. I feel that this type of product being on our wall adds legitimacy to using it on a daily basis. This would not be in the best interest of our customers’ health.


Mark Plaatjes:

Physical Therapist, Winner of 38

marathons worldwide including the

1993 IAAF World Championships, and

owner of Boulder Running Company, CO

I am originally from South Africa and com-peted in the Zola Budd era. In my physical therapy practice, I treat athletes ranging from five hour marathoners to Olympic athletes and gold medalists. I have been observing the minimalist and barefoot running trend over the last two years, and feel it might be time to clarify some issues relating to bare-foot and minimalist footwear. The debate of barefoot running could be closed due to the mere fact that 95% of runners train and race on asphalt, pavement, concrete, and trails. However, listed below are the obvious and relevant facts about barefoot and minimal-ist running:

• Running barefoot/minimalist strengthens the intrinsic or postural muscles in the feet and lower leg.

• Running barefoot/minimalist increases proprioceptive awareness and balance.

• Running barefoot/minimalist forces changes in mechanics by adapting to forces on the feet.

• There are no clinical trials that show effects from barefoot/minimalist running for a prolonged period of time.

• There are no research studies that prove that wearing traditional running shoes increase injuries or that barefoot/mini-malist running reduces injuries.

No one, including myself, can contest the above facts. If a runner trains exclusively on soft trails and/or grass, then by all means eschew running shoes as long as mechanics and gait allow it. Walking and running bare-foot certainly can be useful to strengthen muscles and increase proprioceptive aware-ness, but the transition should be done gradu-ally, and with the guidance of a professional.

With this topic also comes the issue of gait and the best way to run. Most people run (and walk) by landing on the heel and toeing off on the big toe. The anatomy of the foot reinforces this technique because the calcaneus, the largest bone in the foot, has the largest fat pad in the foot underneath it. The metatar-sals are small bones and have much less fat pad protection when compared to the calca-neus. These small bones are not designed to accept three times the weight of the body. The real issue we have to address is mechan-ics. Far too many people overstride and land with their center of gravity behind the foot strike, which leads to a braking effect and impact up the chain of the body. This type of running is also commonly mislabeled as heel strike running. Correct heel strike running occurs by shortening the stride, increasing the cadence, and landing with the center of gravity over the feet. This greatly reduces the impact forces and enhances forward propulsion. This type of running is true heel strike running, but the contact point is not at the back of the heel but rather directly underneath the fat pad. Many people are trying to achieve this type of gait by modify-ing footwear, instead of learning the proper mechanics.



At In Motion Rehabilitation and at the Boulder Running Company, we see hundreds of runners each week. People come to us not to buy a pair of shoes, but for help finding a tool that will allow them to run with the least risk of injury. At this point, it is important to point out the major distinction between people who are able to run barefoot or wear minimalist shoes, and the people who are not. Due to ligamentous laxity and/or biome-chanical inefficiencies, 65 to 75% of people are not able to run barefoot/minimalist. When customers/patients walk into the store or clinic, we ask them to take off their shoes and weight bear one foot at a time. If the longitudinal arch collapse and the navicular bone on the inside of the foot becomes prominent and moves medially towards the ground, no amount of strengthening is ever going to lift that navicular bone. The ligaments cannot support the bones in normal alignment anymore. It would be irresponsible for me, or any of the staff, to recommend barefoot/minimalist shoes to these customers. We do have customers who have great mechanics and good foot structure, and we certainly place them in the appropriate neutral/mini-malist footwear. Our goal is to place the customer in the appropriate footwear and to correct any gait inefficiencies that they may have, while fitting them in a shoe that doesn’t change their gait.

At the Boulder Running Company and In Motion Rehabilitation, we certainly do not always get it right each and every time, but we try to learn from our mistakes. For more than 14 years, we have helped thousands of runners and walkers continue to do what makes them happy and to achieve their goals. We want runners to consult with their doctors, physical therapists, and podiatrists about their particular mechanics, gait, and foot structure before embarking on the bare-foot/minimalist route. In the end, Boulder Running Company is a retailer, and whether we sell a motion control shoe, or a minimalist shoe, it makes no difference to us. Our main interest is keeping our customers walking and running with the least amount of prob-lems possible.


glossaryDid you know the meaning of every word you just read? We defined a few just in case.


Joint centerThe point of a joint in which the proximal limb segment moves relative to the distal limb segment in all three planes: Sagittal (flexion/extension), frontal (ab/adduction), and transverse (internal/external rotation). When referring to the knee joint, the proximal segment is the femur and the distal segment is the tibia/fibula.

LastWhen referring to shoes, it is a form made of wood, plastic, or metal roughly in the shape of a human foot around which the upper part of the shoe is built. The last provides the size and fit of the shoe. Footwear companies’ lasts are highly proprietary.

ProprioceptionThe perception or sensing of your limbs in space (orientation) during movement of the body. Specifically in running, proprioception allows your mind to learn, with each step, from the effect of each movement and then adjust your limbs accordingly for future movements.

Prospective researchA study in which similar people are followed over time, waiting for an outcome to occur. People who have a positive outcome are compared to people who have a negative outcome over time to see what is different between the two groups to explain how these factors affect the rate of a certain outcome.

Example: Study of 50 runners between ages 20-25 who run 40-50 miles a week. All are similar in age and miles. An initial analysis of these runners would be conducted (collect weight, height, shoes running in, kinematics of running, etc.). After one year, all runners who had Patellofemoral Pain Syndrome would be compared to the runners who did not to see if these people differed in weight, shoe worn, knee angle, and so forth. The variables that differ between the two groups are possible risk or prevention factors for that injury.

Retrospective researchA study that looks back in time and examines a population that has a given condition (test group) with a similar group of people that does not have the condition (control group). Due to confounding factors, these studies cannot prove causation but provide causal links.

Example: Medical records are examined to find 30 runners who had a patellofemoral pain over the past three months. Determine their age, how many miles per week they run, height, weight, etc. so that a control population matching these criteria can be established. (The control group would match the injured population in a set of variables and no history of Patellofemoral Pain Syndrome.) The two groups are then tested and compared. If knee flexion angle is less in the injured population versus the control group, you would say that there is a causal link to that injury. However, since the person is already injured, and you don’t know anything about him or her before the injury, you can’t determine cause because the difference may be a result of the injury and not a cause of the injury.

ShodWearing footwear

UnshodWithout footwear (i.e. barefoot)


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our perspective - demandware.edgesuite.netdemandware.edgesuite.net/aaev_prd/on/demandware... · shoes are created in widths to accommodate a broader foot. Brooks also incorporates